New study - a single bout of high intensity improves fitness

I added the details of another study on high intensity interval training (HIIT). The study found that even a single 4 minute bout of high intensity, repeated 3 days/week for 10 weeks produced remarkable improvements in untrained overweight men.  

Test Vespa Gels

Here are the results of my test on Vespa gels. I did two marathon length runs, one with Vespa and one with a placebo. 

DEXA scan for body fat measurement

I recently had a DEXA scan to measure my body fat, and I've created a new entry that looks at the details of DEXA.

DIY CoolSculpting one year on

It’s been a year since I experimented with DIY CoolSculptingto spot reduce abdominal fat, and so I’ve updated my page with details of how the treatment has lasted.

DIY Altitude Training

I've been using an altitude system for some years, and found it quite effective, but it's rather pricy for what it is has some flaws. As a result I've created a DIY system for Altitude Training that should be easy and cheap to build. I've put the details at http://fellrnr.com/wiki/DIY_Altitude_Training so let me know what you think.

Updated SportTracks plugin

I've just released a new version of my plugin, which adds support for two new performance models; the Banister model and Busso's refinement of the Banister model. It still supports the Training Stress Balance model that is a simplification of the Banister model.

Other changes

• Analytics graphing
• Change graphing to be a new view rather than on the reports page
• Add smoothing, including an auto smoothing
• Add option to project performance forward one month
• Improve tool tip (mouse over) text
• The 'force recalculations' now does a full recalculation
• Support normalized TRIMP values
• Use local time for TRIMP calculations
• Better support for TRIMPcr10
• Changes to performance optimization
• More translations for "running"